Dumbbell burpee

Dumbbell burpee

The Dumbbell Burpee is an intense full-body exercise that combines the benefits of dumbbell training with the explosive movements of a traditional burpee. This exercise engages multiple muscle groups simultaneously, making it an excellent choice for those looking to burn calories and build strength. The Dumbbell Burpee starts with the individual holding dumbbells in each hand. From a standing position, you'll squat down, place the dumbbells on the floor, and kick your feet back into a push-up position. Keeping your core engaged, perform a push-up, and then quickly hop your feet back towards the dumbbells. From here, explosively jump up, bringing the dumbbells overhead or to your shoulders, and repeat the movement. This exercise targets the legs, glutes, core, chest, shoulders, and arms. It not only builds strength but also improves cardiovascular endurance and boosts metabolism. The addition of dumbbells increases the resistance, challenging the muscles further and helping to develop upper body strength and stability. When performing the Dumbbell Burpee, it's crucial to maintain proper form throughout the exercise. Focus on keeping your core tight to protect your lower back, and make sure to engage your leg muscles during the squat and jump phases. Additionally, choose dumbbells that challenge you without compromising proper form. Incorporating the Dumbbell Burpee into your workout routine can provide a challenging and effective way to enhance overall fitness levels. Remember to start with lighter weights and gradually increase the load as you become more comfortable with the exercise.


  • Start by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing inwards.
  • Bend your knees and reach down to place the dumbbells on the floor in front of you.
  • Jump both feet back simultaneously into a high plank position, keeping your core engaged and body in a straight line.
  • Perform one push-up by lowering your chest towards the floor while keeping your elbows close to your body.
  • Push back up to the high plank position.
  • Jump both feet forward to return to the starting position.
  • Grab the dumbbells and lift them as you stand up, bringing them up to shoulder height.
  • From this standing position, press the dumbbells overhead, fully extending your arms.
  • Lower the dumbbells back to shoulder height.
  • Bend your knees and place the dumbbells back on the floor in front of you.
  • Jump both feet back into the high plank position.
  • Continue this sequence for the desired number of repetitions.

Tips & Tricks

  • Start with lighter dumbbells and gradually increase the weight to challenge yourself.
  • Keep your core engaged throughout the movement to ensure stability and proper form.
  • Maintain a steady pace, avoiding rushing or using momentum to complete the exercise.
  • Focus on the proper technique, including a full range of motion with each repetition.
  • Engage your leg muscles during the jump portion of the exercise to maximize power and calorie burn.
  • Incorporate variations of the dumbbell burpee, such as adding a push-up or a squat, to target different muscle groups.
  • Stay hydrated and fuel your body with adequate nutrition before and after your workout.
  • Listen to your body and rest when needed to prevent overexertion or injury.
  • Combine the dumbbell burpee with other exercises to create a full-body workout routine.
  • Track your progress by recording the number of repetitions or the amount of weight used to monitor improvement over time.


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